A crucial factor for a healthy diet and prevention of chronic diseases

Sugar is prevalent in many modern diets, especially in processed foods. Excessive sugar consumption can have negative health effects and is associated with numerous chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, and tooth decay. Reducing sugar consumption is therefore a key step in promoting public health. This article presents scientifically sound methods to help reduce sugar consumption and improve long-term health.

Physiologically:

Sugar is consumed in various forms, such as glucose, fructose, and sucrose, each of which is processed differently in the body. Glucose, for example, is rapidly absorbed into the bloodstream, causing a rise in blood sugar levels. The body responds by releasing insulin to regulate blood sugar levels. Frequent sugar consumption can lead to chronic insulin resistance, which promotes the development of type 2 diabetes. Fructose, on the other hand, is metabolized in the liver and can impair liver function, potentially leading to fatty liver disease and metabolic syndrome.

Several scientific studies demonstrate that high sugar consumption is associated with an increased risk of obesity, hypertension, and coronary heart disease. A meta-analysis by Te Morenga et al. (2013) showed that sugar consumption, especially from sugary drinks, significantly increases the risk of overweight and obesity.

Hidden Sugar

Processed foods, especially convenience foods and snacks, often contain hidden sugar. It's therefore crucial to carefully read the nutrition information on packaging to identify hidden sugar. Sugar is not only listed as such, but also under various names such as "high fructose syrup," "glucose-fructose syrup," or "corn syrup," and can be found in many foods such as sauces, cereal bars, and instant soups. The WHO recommends that no more than 10% of daily calorie intake should come from sugar.

Hidden sources of sugar:

• Ready-made sauces
• Bread and baked goods
• Breakfast cereals
• Lemonades and fruit juices

Prefer natural sugar sources

One of the best ways to reduce sugar consumption is to switch from refined sugar to natural sources of sugar. Fruit, especially berries, apples, and oranges, offer a healthy alternative to sugary snacks and drinks. These natural sources of sugar contain valuable fiber, vitamins, and minerals, which provide the body with the nutrients it needs to maintain healthy function. Fiber slows the absorption of sugar into the blood, thus preventing sudden spikes in blood sugar.

Recommended fruits for reducing sugar consumption:

• Apples
• pears
• Berries (e.g. raspberries, blueberries)
• Citrus fruits (oranges, grapefruits)

Sweeteners as an alternative

Artificial sweeteners such as aspartame, sucralose, and saccharin, as well as natural sweeteners such as stevia and erythritol, are popular alternatives to sugar. While artificial sweeteners

While they are largely safe to use in moderation, there is evidence that they may increase cravings for sweet foods. Stevia and erythritol, on the other hand, are natural sweeteners that contain little to no calories and do not significantly affect blood sugar levels, making them a suitable choice for sugar reduction.

Artificial sweeteners such as aspartame, sucralose, and saccharin, as well as natural sweeteners such as stevia and erythritol, are popular alternatives to sugar to reduce sugar consumption. These sweeteners have the advantage of providing no calories and not raising blood sugar levels. However, there are also concerns about potential negative effects with long-term consumption.

Possible disadvantages:

1. Influence on sugar cravings: Some studies suggest that consuming artificial sweeteners may stimulate cravings for sweet foods, which could lead to increased calorie intake in the long term.
2. Individual taste preferences: Artificial sweeteners may alter the natural taste of foods, which may lead to an increased craving for sweet flavors.
3. Long-term risks: For some sweeteners, sufficient long-term studies are still lacking to rule out potential health risks. High doses of sweeteners such as aspartame and saccharin may lead to undesirable side effects in some cases, although they are considered safe in moderate amounts. Long-term research is needed to fully understand the potential effects on the body.

Prefer sugar-free drinks

Sugary drinks are one of the largest sources of sugar in the modern diet. Soda, cola, energy drinks, and fruit juices often contain high amounts of sugar, which is quickly absorbed into the bloodstream and causes blood sugar spikes. High sugar consumption from beverages has been linked to an increased risk of obesity and type 2 diabetes. Water, unsweetened tea, and coffee are excellent alternatives. Adding fresh herbs or citrus fruits can enhance the flavor without adding sugar.

Develop conscious eating habits

Reducing sugar consumption shouldn't be viewed as a short-term diet, but rather as part of a long-term, sustainable nutrition strategy. A gradual transition is advisable to help your body accustom itself to less sugar and avoid cravings. Eating whole, unprocessed foods like vegetables, legumes, whole grains, and healthy fats can also help reduce sugar cravings.

Gradually reduce sugar in your daily diet

It's not necessary to completely eliminate sugar from your diet to reap health benefits. A gradual reduction, where sugar consumption is slowly reduced, will reduce cravings while helping to keep blood sugar levels stable. Try replacing sweets, pastries, and sugary snacks with healthier alternatives, such as nuts, seeds, or Greek yogurt with fresh fruit.

Gradual sugar reduction:

1. Reducing the amount of sugar in drinks and coffee
2. Use less sugar in baked goods and desserts
3. Avoiding sugary ready meals

The role of fiber and protein in sugar reduction

A diet rich in fiber can help stabilize blood sugar levels by slowing digestion and increasing feelings of fullness. Protein, found in foods like legumes, nuts, and lean meat, also contributes to blood sugar regulation. A balanced diet rich in fiber, protein, and healthy fats reduces sugar cravings and contributes to overall health.

Sugar is not always the reward

Many people associate sugar with a reward or comfort. Not every reward has to involve sugar. A relaxing walk in nature, reading a favorite book, or watching a movie can also have a calming effect. Swapping sugar as a reward for other enjoyable activities can help reduce sugar consumption in the long term. Chatting with friends or enjoying a warm cup of herbal tea can also evoke a feeling of well-being.

Sugar isn't the only source of comfort. A mindset shift toward recognizing that sugar isn't the only way to reward or relax can be crucial. This can not only reduce sugar consumption but also increase overall well-being.

Alternatives to sugar as a reward:

• A relaxing walk in the park
• Time for a good book or a movie
• Conversations with a friend
• A cup of warm herbal tea (e.g. chamomile, peppermint, lavender)

It doesn't always have to be sweet

Sugar doesn't have to be the sole source of flavor. Spices and natural flavors can be just as tasty without the need for sugar. Cinnamon, vanilla, cardamom, dried orange peel, cocoa powder, and dried fruit can be used to intensify flavor and aroma without the need for added sugar. These ingredients provide natural sweetness while also increasing nutrient absorption.

Taste without sugar:

• Cinnamon
• Vanilla
• cardamom
• Dried orange peels
• Cocoa powder
• Dried fruits (e.g. dates, figs)

Conclusion: A conscious diet for sustainable health

Reducing sugar consumption is an important component of a healthy diet and chronic disease prevention. Scientifically sound measures such as identifying hidden sugars, choosing natural sugar sources, and using sugar-free alternatives offer numerous health benefits. A gradual reduction in sugar consumption, coupled with a balanced diet, will not only reduce the risk of chronic disease in the long term but also improve overall well-being. Sugar isn't the only source of pleasure or comfort—there are many other ways to reward and relax.

But it's also important to be open to new tastes. There's no such thing as a sugar substitute that tastes 100 percent like our table sugar, has the same sweetness and consistency, and is also healthy and low in calories. Our sense of taste can and will adapt over time. So don't give up if you don't immediately like a particular sugar substitute or find it sweet enough. You get used to a lower level of sweetness very quickly, and it doesn't take long before you no longer like highly sugared drinks and foods.

Sources:

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2. WHO. (2015). Guideline: Sugar intake for adults and children. World Health Organization.
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